Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
10 Abmat Sit Ups
5 Scap Pull Ups
3 Jumping Pull Ups
5 Single Arm Ring Rows (each)
3 Up Downs to Bar
– then:
Teaching/Set Up for Gymnastics
Workout Prep:
1 Round:
4 GHD Sit-Ups (or V-Ups)
4 Chest to Bar
4 Burpee to Bar
Gymnastics
Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups) (Checkmark)
Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings
Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)
Workout
PB&J (2 Rounds for time)
FREEDOM (RX):
2 sets
3 Rounds
15 GHDs (or V-Ups)
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time)
INDEPENDENCE (Intermediate):
2 sets
3 Rounds
12 GHDs (or V-Ups)
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets
LIBERTY (Beginner):
2 sets
3 Rounds
12 Sit Ups
9 Ring Rows
6 Up Downs
-rest 3:00 between sets
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Seated QL Stretch
Seated External Rotations